Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W51B3: pull
BW: 166

100 heel elevated BW squats: over 4 min

BOR:
Bar
95 x 6
115 x 6
135 x 6
165 x 6
195 x 6, 3,3 rest pause

Banded toe elevated tempo RDL:
135 x 10
185 x 10
225 x 10

Straight arm pulldowns:
50 x 12
65 x 12, 3,3,2 myoreps

BB shrug:
135/225/225 drop to 135

Conc. Curls (standing)
20 x 12
30 x 12, 3,2 myoreps

Conc. Hammers seated:
25, 25 drop to 15

Seated calf:
3 sets, BW donkey burnout

Dun

[ShawnJ]

W52A1: push
BW: 166

Highbars:
95 x 6
135 x 6
185 x 6
225 x 6
255 x 6, 5,1 rest pause

Heel elevated BW squat x 100 (3:44)

CGBP:
135 x 5
185 x 5
230 x 3, 1,1 cluster set

Incline BB: 4 sec ecc
95 x 10
135 x 10

Wide upright row SS side laterals:
Bar x 12/10 x 12
55 x 12/15 x 12
80 x 10/15 x 10

Donkeys:
3 sets, BW burnout and 20 sec loaded stretch

Tibialis Anterior:
35 x 3 sets to failure

Dun:

In between nightshift

[ShawnJ]

W52B1: pull
BW: 162.8

Sumo:
135 x 5
185 x 2
225 x 3
275 x 3
315 x 3
365 x 3
390 x 3

Glute thrust:
135 x 12
205 x 12
245 x 12

Pullovers:
50 x 10
80 x 10 hold last one stretched

Heel elevated BW squat x 100 straight (3:30min)

Lying rear delt fly:
25 x 12
30 x 12
30 x 12, 3,3,3,2 myoreps

Concentration curls:
30 x 6
35 x 6
40 x 6, 3,3 rest pause

Reverse curl olybar:
2 sets to failure

DB shrugs x 3 sets

Seated calf:
3 sets donkey burnout

Dun

Decent, 390 x 3 is a sumo PR I guess, finding if I am off even an inch on technique I miss the lift. That and being weak has made this a challenge. I will pull 500 plus sumo, not stopping till I do

[ShawnJ]

W52A2: push
BW: 162.2

Heel elevated BW squat x 100 (3:25min)

Seated pause OHP:
95 x 6
135 x 6

Standing DB pause
50 x 8, 30 x 7

BSS tempo:pause
BW x 10
30 x 10
50 x 10
65 x 10

Ez skulls:
Bar x 10
40 x 10
60 x 10 hold last one stretched

Dead stop laterals:
15 x 2 sets

Incline fly:
40 x 12
50 x 12, 30 x 8 drop

Donkeys:
3 sets BW burnout

Tibialis Anterior
35lbs 3 sets

Dun

Good session, had a funny feeling in shoulder doing OHP so did my last set standing DB

[ShawnJ]

W52B2: pull
BW: 163.5

100 BW heel elevated squats (3:30)

Reversegrip pulldown:
70 x 10
120 x 6
140 x 6
160 x 6
180 x 6, 3,3 rest pause (stay)

Rope row 4 sec ecc
100 x 10
110 x 10
115 x 10 hold last one stretched

1 leg pause seated curl:
25 x 12
35 x 12
45 x 12, 3,3,2 myoreps

BB shrug 5:2:0
135 x 3 sets

EZ curl:
Bar/40/60 x 10 slow ecc hold last one stretched

EZ reverse curl SS narrow curl:
2 sets

Seated calf:
3 sets donkey burnout

Dun

Reverse curl:

[ShawnJ]

W52A3: Push
BW: 164

100 BW heel elevated squat (3:05, best time yet, once I can do 100 with no pauses I’ll add a goblet dumbell)

Bench:
135 x 5
185 x 5
225 x 3
255 x 2, 1 then drop to 135 to failure
(Fukkin weak lol)

Incline 1 arm side lateral:
10 x 12
15 x 12
20 x 12, 10 x 8 dropset

1 leg pause extensions:
25 x 12
35 x 12
45 x 12, 3,3,2 myoreps (stay)

Reversegrip 1 arm pushdown:
15 x 12
20 x 12, 3,3,2 myoreps

1 leg donkey:
3 sets, last one continuous back/forth till failure, then BW 2 leg burnout

Tibialis Anterior:
40 x 3 sets to failure

Dun

Good session, really got to get out of my head with bench. It’s weak, it will be weak, but yet I still get so frustrated. I need to accept I can’t be this lean and have a strong bench at the same time lol
Easier said than done, otherwise another great workout. Swear my quads are looking better already from my 100 rep squats a day experiment

[ShawnJ]

W52B3: pull
BW: 166

100 rep heel elevated squats (3:15)

BOR
95 x 6
135 x 6
175 x 6
205 x 6,3,3 rest pause (stay)

Banded toe elevated rdl:
135 x 10
205 x 10
245 x 10

Straight arm pulldown:
50 x 12
65 x 12, 3,3,2 myoreps

BB shrug:
135 x 3 sets

Conc. Curl (standing)
20 x 12
30 x 12, 3,2 myoreps

Seated calf:
3 sets, BW burnout

Dun:

5:50am before work. Wanted to get his work finished. Take tomorrow off

[ShawnJ]

W53A1: push
BW: 163

Highbar:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
265 x 6,4,2 rest pause

Heel elevated goblets:
25lb x 100

CGBP:
135 x 5
185 x 3
210 x 3
230 x 5, 1,1 cluster set

Incline BB 4:1:0:
125 x 10
145 x 10

Wide upright row SS DB side laterals:
Bar x 12/10 x 12
75 x 10/15 x 10
95 x 10/15 x 10, 5 x 8 drop

Donkeys:
20/20/30 reps

Tibialis Anterior:
40lbs x 3, drop to 25 last set

Dun:

Good workout, another 10lbs to highbar, added 2 reps to CGBP. Started my 100 rep squats as goblets 25lbs. Almost died hahaha, like I said if my legs don’t grow from this it is excellent conditioning

[ShawnJ]

June 30 W53B1: pull

Sumo
135 x 6
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x fuk off, couldn’t lock
225 x 6 pause 1 inch off floor

Bar humps:
135 x 12
225 x 12
265 x 8

Heel elevated goblets:
25lbs x 100

Pullovers:
50 x 10
80 x 10

BB shrug:
135/225/224

Lying rear delt fly:
25 x 12
30 x 12
35 x 12, 3,3,2 myoreps

Concentration curls:
30 x 6
35 x 6
40 x 6, 3,3 rest pause

Olybar reverse curl:
2 sets

Seated calf:
3 sets

Dun:
3 days off at the lake

[ShawnJ]

W53A2: push

Heel elevated narrow goblets:
25 x 100 (4:25)

Standing DB tempo/pause OH press:
20 x 10
30 x 10
40 x 10
50 x 8, 3,3,2 rest pause

BSS: pause/tempo
BW x 10
25 x 10
50 x 10
65 x 10

Incline skullz: slow ecc
35 x 10
50 x 10
60 x 10 hold last one stretched

Dead stop side lateral:
15 x 2 sets to failure

Incline fly:
40 x 12
50 x 12, 3,3,2 myoreps

Donkeys:
3 sets, BW burnout

Tibialis Anterior:
35 x 3 sets

Dun: pretty good considering, was super tired from 3 days in the sun at the lake with family.
Thought I was gonna die on the 100 rep goblet set so everything was easy from there lol

[ShawnJ]

W53B2: pull
BW: 162

Heel elevated goblets 25lb x 100

Reversegrip pulldown:
70 x 10
120 x 6
140 x 6
160 x 6
180 x 6, 3,3 rest pause (bump next week)

Rope seated row: (pause slow ecc)
100 x 10
110 x 10
120 x 10 hold last one stretched

Seated pause leg curl:
25 x 12
35 x 12
45 x 12, 3,3,2 myoreps

BB shrug:
135 x 3 sets

Olybar curl: 4 sec ecc
Bar x 10
65 x 10 hold last one stretched

Hammer curl:
20 till failure

Seated calf:
3 sets, standing BW burnout

Dun

Early before work

[ShawnJ]

W63A3: push
BW: 163.8

Heel elevated goblets: 25lbs x 100

Poverty bench:
135 x 5
185 x 3
225 x 3
245 x 1
255 x 2,1,1 cluster drop to tempo 135 to failure

Incline bench 1 arm side lateral:
10 x 12
15 x 12
20 x 10, 10 x 10 drop

1 leg pause ext:
25 x 12
35 x 12
45 x 12, 3,3,2 myoreps

Tri pushdown:
20 x 12
40 x 12
50 x 12, 3,3,3,2 myoreps

1 leg donkeys:
12/12 then 3rd set continuous back forth to complete failure then 2 leg to failure

Tibialis Anterior:
35lbs x 3 sets

Good session, bench sucks but still doing it cuz stubborn

[ShawnJ]

W53B3: pull
BW: 162.3

Heel elevated goblets 25 x 100 (4:15)

Wide landmine row: (plates) + bar setup
25 x 6
50 x 6
75 x 6
110 x 6, 3,3

Toe elevated tempo rdl:
135 x 10
205 x 10
255 x 10

Seated DB shrug:
50 x 3 sets

Straight arm pulldowns
40 x 12
50 x 12
60 x 12, 3,3,3,2 myoreps

Concentration curl: (unsupported)
20 x 12
30 x 12, 3,2 myoreps

Olybar reverse curl
2 sets to failure

Seated calf (heavy)
3 sets last set rest pause, BW burnout

[ShawnJ]

W54A1: push
BW: 163.3

Highbar:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
250 x 6
275 x 6, 4,2 rest pause

Heel elevated goblets:
25lb x 100 🤮

CGBP:
135 x 6
185 x 6
225 x 1
235 x 2, 1,1,1 cluster set

Incline BB: tempo
135 x 10
150 x 10 long pause last rep

Wide upright row SS side laterals:
Bar x 12/10 x 12
75 x 12/15 x 12
95 x 10/15 x 10

Donkeys: heavy
3 sets, last set rest pause
50 BW standing

Tibialis Anterior:
35lb x 3 sets

Happy with the 275 highbars, I have always squatted way less highbar than lowbar, and this was a bit of new hip milestone for me. Would love to get this up to 315 x 6

[ShawnJ]

W54B1: Pull
BW: 162.3

Paused sumo:
135 x 5
185 x 4
225 x 4
275 x 4
315 x 4 (good starting point)

Bar humps:
135 x 10
205 x 10
255 x 10

Pullovers: 4 sec ecc
50 x 10
80 x 10 hold last one stretched

Heel elevated goblets:
25lb x 100 (3:58)

BB shrug:
135/205/205

Conc. Curl:
25 x 6
35 x 6
45 x 6, 3,3 heavy

Hammer curl:
20/25 till failure

Seated calf:
20/20/20 donkey burnout

Dun:

Paused sumos from here for a while,
Best variation I know that will help me learn this lift and the extra time off the floor should help develop the hip strength.